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Daily Workout WOD, November 16, 2020

16 Nov, 2020


200m Run
90 secs/side Couch PNF Stretch
Then complete 2 sets of:
8/side RNT KB Front Rack Reverse Lunges (down in 2 secs)
30 sec Banded Squat Hold
15 Banded Pull Aparts
5 Hang Squat Cleans – build through the two sets
Every 30 sec for 4 mins (8 rds):
1 Straight Leg Box Jump

Use plates here if boxes are too high
Hang Squat Clean + Push Jerk + Split Jerk (Every 2 mins for 10 mins (5 rds): 2 + 1 + 1)
Perform the listed movements as a complex

Work with 75-80% of your 1RM through all sets (no building). Take time before to build to working weight.
Hang Squat Clean + Thruster (Every 2 mins x 8 mins (4 rds): 6 reps)
Perform the Hang Squat Clean followed by a Thruster without putting the bar down

Build to a heavy 6 rep for the day. Reps are to be performed unbroken!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
5/side Back Rack Lunges (#)
5 Barbell Sumo Deadlift High Pulls
5 Bar Facing Burpees

# – you should use the heaviest weight achieved in your Hang Squat Clean Thruster.
On the SDHP put your hands at shoulder width or just inside.
This is very short, go as hard as possible on this one!
IN CLASS CORE WORK (if time allows)
Complete 2 sets of:
30 sec/side Kneeling Paloff Hold
1 min/side Side Plank
Rest 90 secs
Optional Extra Work

AMRAP x 10 mins:
3 x 25ft HS Walk / 3 Wall Walks
50ft Sandbag Bear Hug Carry (200/150)

Archives Previous WODs
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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